Trail Running During Menstruation: 10 Essential Considerations
Setting out on a trail run through nature brings joy and peace, but how does one manage trail running during menstruation? For female trail runners, managing periods during these adventures adds another layer of consideration.
Navigating various terrains, weather, and the solitude of the trails demands preparation, especially when facing menstrual cycles.
Knowing how to manage your periods as a female athlete can foster confidence and comfort, and ensures that you will continue to enjoy your trail adventures with minimal inconveniences.
We are going to explore practical tips, planning strategies, and insight from a fellow female trail runner to help you confidently conquer the trails during your PERIOD. We are not using any language such as “that time of the month.” Yes, we bleed from our vaginas, and this is how we will manage it on our adventures. Trail running during menstruation is possible.
Plan Training Around Your Cycle
Tracking your cycle is the most crucial element to managing your periods during training. My cycle was irregular for the longest time and I could never plan my trail runs accordingly (it’s never fun to be surprised by intense cramping or bloody shorts during a long run). Now that my cycle is regular again (YAY), it’s so much easier to plan my training runs around my period.
Monthly Planning: It’s important to incorporate “build” weeks and “down” weeks into any training plan. I follow a 3-week building phase of harder workouts, followed by 1 down week of lighter workouts. This naturally lines up with the menstrual cycle and I’m able to shift around workouts during the week of my period.
Week one of my cycle, period week, is often my down week. I cut back on overall training volume and mileage, which also means I won’t be going out for a super long run either. I still have scheduled workouts, but they are lighter and less structured, so it is also easier to adjust the intensity or duration as needed.
I am the most energized at the end of the follicular phase (week 2-ish), so I plan my heavy training during this week and continue building weeks 3 and 4.
I never used to track my period like this but I promise that it has been so helpful to be more in tune with what I’m feeling and why throughout the month.
My training has also accelerated simply because I’m listening and responding to how my body feels. The Garmin Connect app has a fairly simple feature for menstrual tracking.
Weekly Planning: We obviously can’t control what day our periods will arrive during the week, but that’s the nice thing about planning a “down” week during your period.
For example, if your period arrives on a Friday and the first few days are the worst, push your weekend workouts off for a day or two. Personally, I can’t do any sort of workout on the first day but I can manage after day 2.
Daily Planning: If you’ve done your monthly and weekly planning, then you should have an idea of how you will be training daily. But, here’s the thing: Plans fall apart. You have other things going on, you’re having period poops, or you simply just Feel. Like. $hit. Adapt, stay flexible, and listen to your body if you need to cut a workout early or cut it completely.
Using Products When Trail Running During Menstruation
Obvious, I know. Choosing the menstrual product that suits your comfort and the trail conditions is important to consider. Tampons, menstrual cups, or period-proof underwear are popular options. Consider bringing a variety of options or extra supplies in case of unexpected changes. If you are going to be out for a few hours and will need to change products, consider using whatever option will be easier to slip on and off, or in and out, if you know what I mean.
Wear Moisture-Wicking Clothing
Opt for moisture-wicking and breathable clothing to manage sweat and other bodily fluids to maintain comfort during your run. I have a difficult time with temperature regulation during my period and often sweat a lot more, so clothing choice matters for me. Darker colors or patterns can also help conceal any potential stains (we’ve all been there).
Hydration and Nutrition
Your body is using more energy during your menstrual cycle, especially when you’re doing an activity like trail running during menstruation, so it’s important to stay hydrated and carry extra snacks. I’m ravenous during my period and I sweat a lot more so I make sure to load up on extra food and hydration before, during, and after a run.
Pain Management
Some say that movement and exercise provide relief for menstrual cramps, however, that’s not typically true in my case. If you experience menstrual cramps or discomfort, consider taking pain relief medication that you’re accustomed to before your run or carrying it with you as a backup. Ibuprofen works like a charm for me, but this is highly individualized and you should always consult a healthcare professional before trying any new medication or combining it with exercise.
Choosing Your Trail
My recommendation is to select trails that are either close to public areas or as isolated as you can get. If you are near public areas, such as a county park or rail trail, there will often be restroom facilities or porta potties to take care of personal needs. When you’re in the wilderness by yourself, you can easily hunker down privately behind a tree to take care of your personal needs. This will be highly personal and will likely depend on where you’re at in your cycle.
Carry Extra Supplies For Hygiene and Nature
Pack disposable bags and extra products in case of unexpected changes, even if you don’t anticipate needing to change them. Always follow leave-no-trace principles when recreating in nature- period or not! Definitely bring wet wipes or hand sanitizer for maintaining hygiene before and after changing products.
Hack: I bring dog poop bags. Easy to carry.
Understand and Listen to Your Body
You know cramps that are just SO bad that you’re convinced your insides are going to fall out? Learning your body’s signals and patterns throughout your menstrual cycle will help you make decisions that are best for you. Everyone’s body reacts differently during their period and some periods can vary in intensity by month. If you’re not feeling up to a strenuous run, here are some extra considerations: choose a lighter workout, slow down your pace, take breaks, or take a full rest day. Also, hiking is a good alternative. Hiking is still training.
….Okay, but what if I have my period during a scheduled RACE?
It’s easy to flex your schedule or modify the intensity of your workout when you have your period during TRAINING, but it’s a different story when your period decides to come during a race. Let’s face it: It’s super unlucky and very sucky when timing works out like that. My period came the night before my first-ever ultramarathon, you can read that race review here. Sometimes the rest and extra fuel during taper can cause that to happen before a race (which is why I’ve learned to eat and rest more throughout my whole training cycle, but that’s another story).
The best thing you can do is prepare, prepare, prepare. Study the course and learn exactly where there may be restrooms or porta-potties. Is the race on popular hiking trails or in a more condensed area? Or is it in dispersed mountains? What is the geographical location? Will there be a lot of trees and areas for coverage to do your business? These are some things to consider and plan around.
Otherwise, it’s best to follow all of the tips above: Carry extra menstrual products, bring extra hydration and fuel, consider pain management strategies, etc. And when you see a toilet, USE IT, don’t wait. It’s better to get ahead on these things rather than fall behind and have a messy situation.
Empower Yourself
Trail running during menstruation can present its challenges, but with thoughtful planning and preparation, it’s entirely manageable.
You can confidently hit the trails by understanding your body’s needs, planning your week, packing necessary supplies, and being mindful of comfort.
When possible, embrace the empowering feeling of staying active and connected with nature, even during your menstrual cycle. Your period shouldn’t hinder your passion for trail running; it’s all about finding that ~balance~ that allows you to enjoy the adventures while taking care of your health.